Kettlebell Swing

The Kettlebell Swing is an amazing kettlebell exercise that can strength the entire body. The Kettlebell Swing is great for both aerobic training and strength training and should be part of every workout. With a light weight, the kettlebell swing makes a great warm up exercise.

How to perform the kettlebell swing

With feet shoulder width apart, sit back and grab the kettlebell with an outside grip.

At the end of the back swing, drive upwards and swing the kettlebell to shoulder height.

Important notes about the kettlebell swing

Keep looking at the kettlebell.

Keep the back straight.

Use a light weight if performing this exercise as a warm-up.

Kettlebell Clean

The kettlebell clean is probably the most commonly used method of getting the kettlebell in to the “racked” position. This makes it an important exercise to before progressing to more advanced kettlebell workouts.

How to perform the Kettlebell Clean

Stand with feet shoulder width apart with the kettlebell in front of you.

Go in to a squat position, then grasp the kettlebell, and swing it backwards through your legs.

As the kettlebell swings forwards, keep it close to your body.

Loosen the grip and rotate the arm resulting in the palm facing upwards.

At the apex, the kettlebell should be resting on your outer arm with the elbow and wrist locked.

Allow the kettlebell to fall by loosening the grip.

Important Notes

Exhale as you drive the kettlebell.

Engage your core.

Goblet Squat

The Kettlebell Goblet Squat exercise is excellent for developing the leg, gluteal and core muscles. If your goal is to strengthen your legs then add the Kettlebell Goblet Squat to your workout.

How to perform the Kettlebell Goblet Squat.

Hold an inverted kettlebell, with hands around the bell (palms up). Forearms and elbows against your body.

With feet should be shoulder width apart, squat down until your elbows touch your upper legs.

Repeat for ten reps.

Important Notes

Keep your knees inline with your toes.

Breathe out as you stand.

Look straight ahead.

One-Legged Deadlift

The Kettlebell Single Leg Deadlift exercise is excellent for developing the leg, gluteal and core muscles. If your goal is to strengthen your legs and develop your core, then add the Kettlebell Single Leg Deadlift to your workout.

How to perform the Kettlebell Single Leg Deadlift

Place a kettlebell in front of you.

Stand on one foot (with slightly bent knee) bend your hips and grasp the kettlebell with each hand.

Use your glutes and hamstrings to stand upright. Keep your back straight.

Important Notes

This is exercise should be performed after warming up.

Keep the back straight.

Engage (tense) your gluteal and core muscles to increase stability.

One-Legged Double Kettlebell Deadlift

The Double Kettlebell, Single Leg Deadlift exercise is excellent for developing the leg, gluteal and core muscles. If your goal is to strengthen your legs and core muscles, then add the double Kettlebell Deadlift to your workout.

How to perform the Double Kettlebell Deadlift

Place two kettlebells in front of you.

Stand on one foot (with slightly bent knee) bend your hips and grasp a kettlebell with each hand.

Use your glutes and hamstrings to stand upright. Keep your back straight.

Important Notes

This is exercise should be performed after warming up.

Keep the back straight.

Engage (tense) your gluteal and core muscles to increase stability.

Look straight ahead during the lift.

Kettlebell Double Swing

The kettlebell double swing is an excellent exercise for leg and abdominal (core) muscles. Due to it’s dynamic nature, this is also a good cardio exercise.

Start with the kettlebells on the floor, shoulder width apart.

Grab the handles, sit back and engage your back, glute and abdominal muscles.

Important notes about the front squat with two kettlebells.

Sit back on your heels if you feel as that you are being pulled forward.

Kettlebell Bottoms Up Clean

The kettlebell bottoms up clean is a great exercise to start learning the demands of the unstable “bottoms up” exercises. It is an important exercise to learn before moving on to more advanced kettlebell workouts.

How to perform the kettlebell bottoms up clean

Stand with feet shoulder width apart with the kettlebell in front of you.

Go in to a squat position, then grasp the kettlebell, and swing it backwards through your legs.

As the kettlebell swings forwards, push your hips upwards and swing the kettlebell to shoulder height.

At the apex, the kettlebell should be upside down.

Allow the kettlebell to fall by loosening the grip.

Important Notes about the kettlebell bottoms up clean

Exhale as you drive the kettlebell.

Engage your core muscles.

Focus on balancing the upside down kettlebell.

Alternating Clean

The kettlebell alternating clean is a great kettlebell exercise to gain strength in the shoulder and arm muscles. This is an advanced kettlebell exercise. Master the single clean before starting to learn this exercise.

How to perform the kettlebell alternating clean

Start with two kettlebells between your feet.

Squat down and grab both kettlebells. Look straight ahead.

Clean one kettlebell to shoulder height.

Lower the first kettlebell and at the same time, clean the other kettlebell.

Important Notes

Squat slightly before each clean

This exercise should be performed after warming up.

Double Clean and Jerk

The double clean and jerk is an amazing kettlebell exercise that can help strengthen many muscle groups. The double clean and jerk is an advanced exercise which should be performed once you have mastered the intermediate kettlebell exercises.

How to perform the double clean and jerk

Start with feet wider than shoulder width and have two kettlebells in front of you, on the floor.

Sit back, grab the handles and swing the kettlebells backwards between your feet.

At the end of the back swing, drive your hips upward and clean the kettlebells to shoulder height.

Perform a half squat, drive hips upwards and push the kettlebells overhead, so that your arms are extended.

Important Notes:

This is an advanced exercise, ensure that you have mastered the kettlebell clean and jerk before attempting the double clean and jerk.

The last step is important, do not attempt to press the kettlebells overhead, without performing the half squat first.

One Handed Overhead Squat

The one handed overhead squat is an advanced kettlebell exercise. This should only be attempted after mastering the single press and the clean and jerk. This exercise is an excellent all body workout.

Two Handed Overhead Squat

The two handed overhead squat is an advanced kettlebell exercise. This should only be attempted after mastering the single overhead squat and the double clean and jerk. A great deal of upper body flexibility is required for this workout.